Bayram Cigerli Blog

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Kötü Kızlar 2 - Mean Girls 2 Filmi İzle



Johanna; nam-ı diğer “Jo”, erkek gibi yetişmiş ve babasıyla birlikte yaşayan genç bir kızdır. Aynı zaman NASCAR yarışlarında araba kullanmaktadır. Okuldaki klasik drama etkinliklerinden uzak duran Johanna, The Plastics isimli kızlar grubuna dahil olur ve umursamaz bir şekilde taşkınlık yaparlar. Fakat görecekleri ceza belki de unutamayacakları bir ders olacaktır?



Ocabbaroglu Puanı: 6.5/10

Tür: Komedi, Gençlik

Yönetmen: Melanie Mayron

Senaryo: Elana Lesser, Allison Schroeder

Oyuncular: Meaghan Martin, Donn Lamkin, Linden Ashby

Müzik: Transcenders

Süre: 1 saat 36dk







İlgili Aramalar: Kotü Kızlar 2 filmi izle,Kotü Kızlar 2 filmi full izle,Kotü Kızlar 2 online izle,Kotü Kızlar 2 indirmeden izle,film izle

Should I Continue Weight Training While Pregnant?

If you're planning to have a child or maybe already pregnant and don't know if you should continue to exercise, then read on.

It's good to be physically active when pregnant. It can actually help you during your labor as you are physically conditioning yourself with the movement but it's also healthy for you and your to increase oxygen flow.

Now, take this advise below as educational purposes and do discuss your health and fitness program or any diet or exercise changes with your prenatal nurse or doctor.

If you've been working out before you became pregnant, then continue doing what you're doing.

If you've been running, continue doing it.
If you've been weight training, continue doing it.

However, if you've become pregnant and then decide to start an exercise program,
I say to this: Keep it easy and simple as walking. I would not suggest starting a new exercise program at all.

Mild weight gain is expected but you'll want to stay within 20 percent or under over your ideal weight when pregnant and not over.

The only thing I would suggest is that you keep the workouts moderate to light in intensity.

Also, after the first trimester, avoid any type of crunches or sit ups on your back as this can decrease your blood pressure which can decrease blood flow and oxygen to the fetus.

If you want to tone your abs, do ab contractions while on all fours. Think of the camel hump of rounding your back and then dropping your belly towards the floor while arching your back in the opposite direction and tightening the core and hold the belly in towards the spine. Tighten as if you were to get punched in the belly and how you will tighten your stomach muscles.

You don't want to diet either. Eat in moderation.

Do continue to eat clean and healthy with lots of fruits and vegetables and less fried, sugary, salty, fatty or processed foods. You're habituating the fetus with whatever foods you are eating during this stage when your baby is born.

You'll only need an addition 300 calories per day on top of what you are normally consuming to help nourish your fetus.

If you're eating healthy foods, your baby will crave healthy foods. It's that simple.

If you are training, any type of exercise, the way I like to look at how intense I work out is to train hard enough where you can hold a conversation with a person next to you (if you had one or jus image) but hard enough where you don't feel like talking. Got it?

Remember, keep everything in moderation and not in excess.

I'm Adriel Yapana. As a Glendale, CA personal trainer and boot camp instructor, I know how hard it can be to drop stubborn body fat. To get FREE powerful, life-changing strategies, videos and finally stop the weight-loss battle, visit my website at http://adrielyapana.com/blog

Article Source:http://EzineArticles.com/?expert

AMPUL





     Edison bir dinleme gezisi sırasında metal fabrikatörü ve Amerika dinamo makinesinin imalatçısı Willam Wallaceın yaptığı yeni elektrik lambasını gözden geçirmeye davet edildi. Tahta çerçeveyle, hareket eden iki koldan ibaret basit cihazın karşısına grafit plaka iliştirilmişti. Her iki kolu birleştiren grafit plaka elektrik akımı verildiğinde mavi ışık yayıyor gibi görünüyordu. Gözleri kamaştıran bu alev, grafit plakaları çabucak eritiyordu.

            Edison bu sahneyi konuşmadan seyrediyordu. Elektrik ışığı! Cidden büyük fikirdi bu! İnsanlık öteden beri geceyi gündüze çevirmeye uğraşmış; bunun için mum, yağ ve nihayet 19.yüzyılın başından beri hava gazı kullanmıştı. Bilim insanlığa elektriği hediye etmişti. Elektriğin ideal bir enerji kaynağı olduğu meydandaydı. Fakat Wallece’in metodu Edison’a doğru bir yol gibi görünmüyordu. Yanındakilere döndü ve “Zannedersem ben daha iyisini yaparım” dedi.

Thomas Edison


 Edison'un 40-50 iş arkadaşıyla işe koyulma tarzı, bilim araştırmaları tarihinde eşsizdir. Ara vermeden çalışıyorlardı. Atölyede yapılan ufak cam ampullerin içerisindeki hava, elektrik akımının kızgın hale getireceği maddenin yanmasına engel olmak için boşaltıyordu. Fakat esas mesele bu maddenin ne olacağı konusundaydı. Kimi maddeler çok az dayanabiliyor, kimileri çok pahalıya mal oluyordu. Halbuki Edison öylesine ucuz bir lamba yapmak istiyordu ki, herkes alıp evine takabilsin. Kömürleştirme işleminden geçmiş mukavva, hindistan cevizi kabuğu, mantar, hatta laboratuarı gezmeye gelen bir misafirin kızıl sakalından bir iki tel bile denendi.


Durmadan çalışmak yüzünden Edisonun gözleri yanıyor, dayanılmaz sancılar veriyordu. Ama o bunları kimseye söylemiyor, sadece hatıra defterine kaydediyordu.

Peşpeşe deneylerin sürdüğü bir gün asistanı "Artık bu işten vazgeçsek!" deyiverdi. Edison "Niçin?" diye sordu. Asistanı; "Çünkü şu ana kadar iki bin deney yaptık ve hiçbir sonuç alamadık!" dedi. 
 Edison hemen itiraz etti: "Bu doğru değil...Evet, amacımıza ulaşamadık ama hiçbir netice elde edemediğimiz doğru değildir.Çünkü aradığımız şeyin; yaptığımız şeyin yaptığımız bu iki bin deney içinde bulunmadığını öğrenmiş bulunuyoruz"



 1879 Kasımında Edison bir gece yazı masasının başına oturmuş, sönük bir puroyu emerek ne yapacağını düşünüyordu. Dalgın dalgın ceketinin düğmelerinden birini çevirirken düğme koptu. Üstünden bir iplik parçası sarkıyordu. Birden yerinden fırladı, laboratuara geçti ve teknisyenlerine iplik parçasını gösterdi.  Böylesini acaba ceyran nakledici olarak kullandık mı hiç?  Demek kullanmadık! Öyleyse gidin bir yumak ip alın, ufak parçalar halinde kesin, kömürleştirin ve lambalarınızı takın.

     Asistanları sonuç ummamakla beraber hemen dediğini yaptılar. Edison
un bu fikri, bu sahadaki çalışmalarından vazgeçmeden önce başvurulacak son çare olarak görülüyordu.

    Kömürleştirilen iplikler her seferinde kırılmasına rağmen bu hassas ipliklerden biri kırılmadan lambaların birine takılabildi. Lambanın havası hemen boşaltıldı. Lambaya elektrik verildiğinde iplik kızdı ve tatlı sarı bir ışık meydana geldi. Edison ve arkadaşlarının ışığı meydana geldi. Edison ve arkadaşları ışığa büyülenmiş gibi bakıyorlar. Acaba ne kadar sürecekti? Ampul saatlerce sönmedi. Süren çalışmalar sonunda elektrik santrali yapmak, 900 binada elektrik şebekesi kurmak, binlerce sayaç yerleştirmek, duylarıyla beraber 14.000 ampul yapmak gerekti.

     4 Eylül 1882
de meşhur mucidin bir işareti üzerine akım verildiği zaman, bütün mahallenin yüzlerce binasında, binlerce elektrik ampulü yandı ve etrafa parlak, tatlı ışıklar saçılmaya başladı.


 Edison devrinin en büyük meraklısı ilan edildi. Herkes sadece lambaları değil,onu da görebilmek için akın etti. Edisonu tanımayan kimse kalmadı.


    Thomas Edison'un icadının çalışma şeklini sergilemek üzere geliştirdiği ilk ampulu, Menlo Park, New Jersey'deki ilk endüstriyel araştırma laboratuarındadır. Menlo park labaratuarı sürekli olarak teknolojik keşifler, geliştirmeler ve iyileştirmeler yapmak gibi özel bir amaç için kurulmuş ilk kurumdu.


     Edison birçok icadını resmi olarak bu laboratuarda üretmiş, birçok çalışanı onun direktifleri doğrultusunda bu icatların araştırma ve geliştirmesinde görev almıştır.

      Elektrik mühendisi William Joseph Hammer, 1879 Aralık'ında Edison'un laboratuar asistanı olarak görevine başlamıştır. Telefon, fonograf, elektrikli tren, demir madeni ayıracı, elektrikli aydınlatma ve diğer birçok icatta büyük katkılarda bulunmuştur. Hammer'ı özel kılansa elektrik ampulünün icadındaki ve bu aletin geliştirme ve testleri sırasındaki çalışmalarıdır.



     Hummer 1880'de Edison'un lamba çalışmalarının şef mühendisi olmuş, bu mevkiideki ilk yılında Francis Robbins Upton'ın genel müdürlüğünü yaptığı fabrika 50.000 ampul üretmiştir. Edison'a göre Hammer elektrik ampulünün bir öncüsüdür.

İmlecinizle Hareket Eden Animasyonlu Not

İmlecinize ışıltı vermeyi daha önce anlatmıştık şimdi ise imlec ile hareket eden mesaj yada notunuzu blogunuza eklemeyi anlatacağız.Örnek olarak blogunuza gelen ziyaretçi imleci hareket ettirdiğinde peşinden hoş geldiniz yazısı çıkacak.bu yazının rengini, tipini ve boyutunu da yaptığımız anlatımla kendinize göre düzenliyebileceksiniz.

İmlec efektini blogunuza eklemek için;Kumanda Paneli>Tasarım>

GLASİYAL(BUZUL)TOPOGRAFYA ŞEKİLLERİ

Glasiyal (Buzul) Topografya Şekilleri
   Buzul topografyası , buzulların oluşumları ve hareketleri sırasında oluşturdukları şekilleri, kısaca buzulun etkisi ile meydana gelen aşınım ve birikim şekillerini ifade eder.

A.BUZUL AŞINDIRMA ŞEKİLLERİ
   Buzulların aşındırması iki farklı şekilde gelişir.Bunlardan ilki buzulun ve içerdiği malzemenin zemine sürtünmesi sonucu oluşur.İkincisi ise buzulun direkt olarak zeminle teması sonucu meydana gelir.Çok yoğun olan buz kütlesi,hareketi esnasında zemini oymak ve cilalamak suretiyle aşındırma yapar.

Hörgüçkayalar
   Buzulların hareketi sırasında geçtiği yerlerdeki ana kayayı şekillendirmesi sonucu oluşmuşlardır.Buzul aşındırmasına uğramış sahaların en belirgin aşındırma şekilleridir.

Buzul Vadileri
   Genellikle başlangıçta akarsular tarafından açılmış vadilerin sonradan buzullar tarafından işlenmesi sonucu oluşmuş vadilerdir.
   'U' şeklinde olan bu vadilere tekne vadi de denilmektedir.
KAÇKAR DAĞLARI


 SİRKLER
   Sirkler genellikle üç tarafı dik yamaçlarla çevrili yarım elips şeklindedirler.Bunların içlerinin sularla dolması ile sirk gölleri oluşur.



 Buzul çizikleri , oyukları ve çentikler
   Buzul aşındırmasının olduğu bütün sahalarda görülen aşındırma şekilleridir.
Çizikler özellikle yumuşak yapılı ince malzemeli kayalar üzerinde belirgin olarak görülürler.
Çiziklerin farklı setlikteki kayaçlar üzerinde derinleşmesi ile oyuklar meydana gelir.
Çentikler ise daha dirençli kayalar üzerinde sürtünmenin fazla olduğu yerlerde meydana gelir.


 B.BUZUL BİRİKTİRME ŞEKİLLERİ

Morenler
   Buzulların zemindenkopardıkları ve çevreden gelen kırıntı şeklinde malzemelerin uygun şartlar altında birikmeleri ile oluşurlar.


 Kamesler
   Buzul ile vadi yamacı arasında kalan ve erime sonucu oluşan çatlakların çeşitli malzemeler ile dolması neticesinde oluşan birikim şekilleridir.
Asar veya Ekserler
   Eski buz örtülerinin içinde kanallar yardımı ile zemine kadar inen akarsular vasıtası ile oluşmuş depolardır.









The Relay: Race Recap

The Friday before this race, I was not sure what to expect. What I got was an experience very similar to traveling alone. You are by yourself, but you meet fellow travelers who are on the same path as you, and you become friends in minutes. Often, your paths only cross for minutes, or days, but you feel as if you have known the people forever.

My van was like that. A bunch of travelers, all going down the same path, with stories about our craft. Everyone is different; the level of experience varies, but you are all united by a common goal/love. Age range: 20 - 45. Ability range: Once a week runner (1) / Once a month runner (1) / Second race ever (1) / Marathoners (3). Quickly, I will go over the players. Names have been changed to protect the innocent.

MYL: The Organizer. Has run a couple marathons and some smaller races, but is currently not training for anything. She is also the one who got walking pneumonia and therefore was not sure if she was going to be able to run. Texas: A jokester. Has only run one other race before, which was 6 miles long. He ran that race in cross trainers. Backseat B: Fitness Guru. Not a frequent runner, but has buns of steel. The 6 Minute Man: This guy put down a 6 minute mile as his pace. We were all in awe. Young R: At 20 years old, was by far the youngest of the crowd. But he was still picking up what we were putting down.

All 12 of us got together for dinner on Friday night, for a little meet and greet. I am glad we did, because after the first 2 minutes, we already knew that our group was going to have fun. Do you know how I knew? First thing 6 Minute Man says to me is, "I read your blog". I was thinking, "oh crap; I hope I didn't say anything incriminating about this race!" Anyway, I learned that he had Googled everyone after he found out who was in our van. Creepy, right? But funny. You know what, if you put it out there, someone can find it! So beware. At least 6MM was honest about it (cough, cough, stalker!) Everyone was really nice, even the Van 1 people! But I didn't spend as much time with them, so you won't hear about them as much.

On Saturday morning, Van 2 (that's us) met up with Van 1 in Calistoga, CA (in case you are not familiar, that is in Napa County in the wine region) at the start line to see them off. The way our relay was set up was on a wave start. The first teams left at 7 a.m. and every half hour, about a half a dozen teams left the start line. The last teams (the fast people) left at 3 p.m. There were about 200 teams. We went over the start line at 9 a.m.

Doing "team stretches" before the big race

Our van then had to wait, since our first leg was not until about 1 pm. So we went and had some pancakes and coffee at the Hydro Bar and Grill. To be honest, I wasn't sure what to eat. Usually I run in the morning, so I have a simple breakfast (must have cereal!) and I hit the road. But this time, the time of day and the waiting, and the HEAT...I did not know how to play it. About an hour before my first leg, I had a bagel with peanut butter. You know how they say that certain things work for some and not for others? Peanut Butter? Does NOT work for me. Urp.

Leg 1: 5 pm Saturday. Finally, it was time for my first leg. It was about 85 degrees and very, VERY windy. The wind was not a nice, cooling breeze. It dried out your eyes, and your lips and your tongue. It pushed you backwards. It was hard. The beginning of my leg was through Petaluma, which is pretty flat, but that meant navigating the streets, which are not shut down. Around mile 3, there was a steady (and HOT) uphill until around mile 5, when it finally went down to the end. I saw cows (this area used to be known for it's dairies), sheep (I yelled MMAAA at them and the one other runner, who I didn't realize was behind me, laughed at me) and lots of green rolling hills.

TOTALS, Leg 1: 6.9 miles / 54:23 / 7:56 pace

Much of leg one looked like this

After our van was done, we headed to San Francisco, where we had a chance to rest at a friend's house. Unfortunately, we went the wrong way and ended up taking the coastal road instead of the freeway. This gave us the chance to have dinner in Stinson Beach, which is lovely, but made it so we did not arrive to San Francisco until about 9:30 and we were needing to leave by 11. I got about 1 hour of sleep.

Getting ready for the night run. Photo Credit: Texas.

Leg 2: 12:05 a.m. Sunday. Since MYL had gotten sick, I agreed to run this leg for her. I am so glad I did. This leg started at the foot of the Golden Gate Bridge and wound it's way around the coast, past Baker Beach, the Legion of Honor and the Cliff House and then down the Great Highway for the last 3 miles. It was the easiest 7 mile run I have ever done. It was cool, about 50 degrees, there was a nice cool sea breeze coming off the water, the city was quiet and dark (which I thought I wouldn't like, but I LOVED) and it was nice to just run along, without music (I know! Me? No music!) through the city I love so much. It was a little hilly as well, but they didn't even phase me this time.

TOTALS, Leg 2: 7 miles / 59:11 / 8:22 pace

This is where I ran for leg 2. It was dark, but still beautiful!

Leg 3: 3:30 a.m. Sunday. This leg was quick and easy, and although not as great as the last one, it was still nice to run quietly along in the dark.

TOTALS, Leg 3: 1.8 miles / 13:33 / 7:44 pace

After our last runner was done, we went to the resting place, which was a college gym, with showers and where you could stretch out in your sleeping bag and rest. We chose rest over sleep, but still by the time we got in, it was about 5:30 a.m. We got up at 7, making the grand sleep total about 2.5 hours. 

Van 2

Leg 4: 12:34 pm Sunday. Holy hills batman. This one was a doozy. It went up and down and up and down and up and up and up. From mile 4.5 to 6, there was a 700 ft elevation change. I thought I was tough. I have run hills before. I run trail races. But these hills, running on no sleep, in 80 degree weather, up and up and up...they killed me. I was hurting. On the plus side, I passed 6 people. Hey, sorry dudes, but that made me feel good. I'll admit it.

TOTALS, Leg 4: 6.3 miles / 55:23 / 8:46 pace

Over the hills and through the Redwoods

After I went, the next runner was our last runner. Her leg was 6 miles total, and we all jumped in at the end to run the last mile with her so we could all (including Van 1) cross the finish line together as a team.

Finishing Leg: 1.2 miles / 15:56 / 13:07 pace

Team TOTALS:  194 miles / 29:32:56 / 9:08 pace

The finish line. The guy in orange is who we were running/raising money for.

*Just a side note, the Google team usually wins, at least they did for several years. This year, they got lost and came in 2nd. However, this did not stop them from maintaining UNDER a 6 minute mile the entire time! (their total was: 19:49) Results HERE.

Afterward, there was BEER. And burritos. I was in heaven. Actually I ordered a burrito AND a plate of nachos, which I did not even come close to finishing. Then we had to drive back home (about two hours), get gas for the van and drop me off at my car where I had a 30 minute drive to get home. Then I took a shower and went straight to bed. I think it was about 9 p.m. I slept for 11 hours. Phew.

The Verdict?  If you are not from California, or even if you are, you should do this race. The scenery is amazing and it varies, showing off many of our best places. This is a great way to get introduced to some of the smaller towns and roads and off the beaten path areas.

Would I Do it Again? Yes. It was hard and I don't know how some people, who weren't regular runners, did it, because I think I am in pretty good shape and I had a hard time on some of the legs. It was challenging to have to run several times in one day, without proper food or sleep, up hills, in the heat. But I have to say, I loved every minute of it. Also, I made a bunch of new friends, and that is invaluable.

Van 2. Photo credit: 6MM.

Who is ready to run with me next year? Have you ever conquered a fear and found it better than you imagined? Have you ever been to any of the towns we ran through? 

Don't forget to check out other Fitness Friday posts over at Jills. Have a Happy Mother's Day on Sunday all you MOMS!

Simple Workout Routines That Can Help You Lose Weight

ByTeka Mullwani

One of the important issues about healthy living is watching one's weight. There are many people who think that they are overweight and would like to lose weight. The problem is that many of them are looking for a quick way to lose way. In fact, doctors rarely recommend use of medication to lose weight. Professional doctors will recommend a schedule of exercises and foods to be eaten so that someone can lose weight. In this article, we will look at some of the workout routines that people can engage in if they want to lose those few extra pounds. The workout routines below are not only for people who want to lose weight but also for people who want to keep fit.

Rope Skipping/Jump Roping - One of the ways to trigger your body to sweat is by jumping. By thrusting yourself up and down, you get to use the energy which comes from the excess fats that have accumulated in your body. In the process, you also get to burn quite a number of calories. It is better to use a skipping-rope for your jumping exercise as it attains better results than just normal jumping. This workout engages various body parts such as arms, legs, waist and hips.

Aerobics Sessions - This is one of the ways that women like to lose weight. The aerobic activities are usually very engaging and work out the whole body. One wonderful thing about aerobic sessions is the music playing in the background as you do your workouts. The reason why music is played is to keep you motivated and to add your zeal to keep on working out. You can attend aerobics sessions or you can purchase a DVD with recorded aerobic sessions on it.

Swimming sessions - Swimming is not only a sport but also a great way to lose weight. When swimming, the body parts that are being worked on are the hips, the arms, the legs and the head. Swimming is actually a full body workout.

Dancing - Another way to lose weight is by dancing. You can use whatever kind of music, from Latin to hip-hop music. As stated earlier, music as a way of motivating movement of body parts. Lots of fats are burnt when you dance.

The above routines can be very effective with a change in diet. You will have to eat more proteins and vitamins. Carbohydrates and fats should be eaten in regulated amounts.

You can also get Workout Routines for Women.

Article Source:http://EzineArticles.com/?expert

The Wanted - Chasing The Sun





Şarkı Sözleri

[The Wanted]

I'm better

So much better now

I see the light, touch the light,

We're together now



I'm better

So much better now

Look to the skies, give me life

We're together now



We've only just begun

Hypnotised by drums

Until forever comes

You'll find us chasing the sun

They said this day wouldn't come

We refused to run

We've only just begun

You'll find us chasing the sun



Oh oh oh oh oh oh

Oh oh oh oh oh oh

Oh oh oh oh oh oh

You'll find us chasing the sun

Oh oh oh oh oh oh

Oh oh oh oh oh oh

Oh oh oh oh oh oh

You'll find us chasing the sun



When the daylight's fading

We're gonna play in the dark

Till it's golden again

And now it feels so amazing

Can't see it coming

And we'll never grow old again

You'll find us chasing the sun



I'm never

I'm never down

Lying here, staring up

And you're looking down



I'm never

I'm never down

Live forever, forever

With you around



We've only just begun

Hypnotised by drums

Until forever comes

You'll find us chasing the sun

They said this day wouldn't come

We refused to run

We've only just begun

You'll find us chasing the sun

The sun, the sun, the sun

You'll find us chasing the sun



Oh oh oh oh oh oh

Oh oh oh oh oh oh

Oh oh oh oh oh oh

You'll find us chasing the sun

Oh oh oh oh oh oh

Oh oh oh oh oh oh

Oh oh oh oh oh oh

You'll find us chasing the sun



When the daylight's fading

We're gonna play in the dark

Till it's golden again



And now it feels so amazing

Can't see itu coming

And we'll never grow old again

You'll find us chasing the sun



You'll find us chasing the sun



When the daylight's fading

We're gonna play in the dark

Till it's golden again



And now it feels so amazing

Can't see it coming

And we'll never grow old again

You'll find us chasing the sun



Oh oh oh oh oh oh

Oh oh oh oh oh oh

Oh oh oh oh oh oh

You'll find us chasing the sun

Oh oh oh oh oh oh

Oh oh oh oh oh oh

Oh oh oh oh oh oh

You'll find us chasing the sun



How to Tone Your Body But Not Lose Weight

ByTheresa Bamp

Toning your body without losing weight can a challenging task, but it is a task that can be surpassed, yet millions of American struggle with this task daily. Most people simply do not possess a working knowledge of the factors that facilitate such a goal.

This article will focus on helping you learn . A Brazil butt lift is one method that people are using, but this invasive surgery can have many side effects and repercussions.

Firstly, you should change your diet, for this is one of the biggest factors that directly affect your toning. Try to focus on eating high-protein foods that don't contain many calories and fat.

If you really want to tone your body try to eat at least one fruit, a vegetable and a protein with every meal. The more often you eat--the higher your metabolism becomes; therefore, eat a light meal every three to four hours. This will ensure that your muscles are fed properly.

Next, you need to begin a workout regimen. Start out with something simple and begin, but always invest in the best equipment. You should purchase a top-of-the-line weight-bench, barbells and a medicine ball.

To avoid injury while you tone your body, start off with light weights that you can easily handle. From that starting point, you can gradually progress to heavier weights. Ankle weights are a great addition to light training.

The ideal amount of time to limit each workout to is 30 to 45 minutes, and each exercise should be repeated three to four times; 10 to 15 repetitions is the ideal range for a complete set.

You should wait a full day before you attempt to do anymore weight training because your body will need time to heal the muscles that you have just worked out.

You can purchase a protein shake formula that you will use immediately after every workout. Typically, people who are on a simple exercise regimen need to intake 50 grams of protein after each workout, and in the mornings with breakfast. The recovery drink after a sports workout is chocolate milk, so you could also substitute with that.

Those who follow this diet and exercise regimen for four to six weeks, will see outstanding results in their overall appearance. Not only will your body be more toned; You will also feel more energy and have a positive attitude about yourself.

You could put together a group of music dvds to help you with working out. This works well with a couple friends that are looking to help one another by exercising together.

Support can be a key component with toning and fitness. Having someone to sweat it out with gives you momentum to keep going.

I hope this article answers some questions for those who were always wondering .

Theresa is a lover of health and fitness. She is always looking for the easiest ways to keep her family in shape as well as slowing down her own aging process.

She is constantly working on how to keep her self in shape and you can see more about this learning how to tone.

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Running, the Ultimate Aerobic Exercise

Running is one of the most popular form of aerobic exercise in the U.K and U.S. Runners (or joggers) will tell you that not only are they achieving weight loss and general health benefits from their activity but also it's addictive. Motivation comes a lot easier when you exercise out in the great outdoors.

That is good news especially in light of recent statistics from the US Bureau (Centre for Disease Control) which highlights the fact that approximately 30% of Americans are inactive; they do not perform any physical exercise, not even minimal activities such as gardening or leisurely golfing. Therefore when you do find individuals who are inspired to "get off the couch" because they are motivated to do an aerobic exercise, it says a lot for the activity itself.

But what is aerobic exercise and who should be doing it? Aerobics is a sustained physical activity that can be done as low impact (brisk walking, swimming, etc.) or high impact (jogging, running, kickboxing, etc.) that stimulates and strengthens the heart and lungs and thereby improve the body's utilization of oxygen.

The beauty of jogging is that it can be done at any age and fitness level. Choose to run at your own pace where you feel most comfort, then as your heart and lungs strengthen through continuous workout, aim to challenge yourself a little more to maximize the health benefits.

The cardio health benefits of exercise

In addition to weight loss, running and jogging has been linked to improved mental health (reduced depression, stress and anxiety symptoms) and reduced risks of cardiovascular disease.

Here are a few more cardio/aerobic exercise facts that are inspiring and will likely have you clad and ready to run through the door and onto a jogging trail:

1: There is overwhelming support from scientific research that links running to the growth of brain cells; it can decrease neurodegenerative disease onset, a common assault seen in the elderly.

2: Jogging is associated with the maintenance of vitality, youthfulness, and vigour. British scientists have discovered that cells of people who are active in sports and exercise appear younger on a molecular level.

3: Research has shown that people who ran regularly increased the lubrication to the cartilage of their joints and strengthened the muscles around it, thereby reducing arthritic symptoms of pain and stiffness.

4: People who run experience intense exhilaration and feelings of euphoria; research shows that this activity is an automatic mood enhancer and gives credibility to the description used by joggers who say they are easily motivated and addicted to running.

Jogging makes you happier, increases self-esteem, and is fantastic for weight loss. There are many other motivational reasons to run including:

• Not having to wait on someone to direct your exercise, as done in an exercise class

• You can run at your own pace and in your own time

• You have the freshness of the outdoor air, and get close to nature

While running is a fantastic aerobic activity for everyone, individuals who have had problems with cardiovascular disease, and individuals who are obese may want to consult a professional before engaging in any strenuous form of aerobic exercise.

When you are ready to run, expect to reap the rewards of a better functioning body, feelings of relaxation, and a brighter outlook. What are you waiting for?

Margaret Le Monnier has over 20 years-experience as a qualified natural health professional in the UK. She is well known for giving intuitive and expert advice to people regarding natural approaches to correcting a wide range of illnesses and conditions. Margaret is now writing articles for a website solely devoted to bringing a comprehensive range of natural health advice to everyone. To find out more about the benefits of aerobic exercise visit her website at Natural Health 4 Life.

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